There is a common misconception out there that exercise will make knee pain worse. If the person was to run, jump and do heavy squats – maybe. But what I am talking about here is precisely prescribed and graded exercise program. The kind of exercise that will maintain flexibility, improve strength and balance, and ultimately reduce a person’s pain.

But “_________________” is wrong with my knee and activity is sure to make it worse. Or, but my doctor told me not to exercise.

Ok, how is sitting around, taking medication, and limiting your activity working for you? Not so great.

So how then will more movement, exercise, be helpful to reduce pain?

Curious why? Because our bodies are made to move and not moving leads to problems. Self-limiting activity (and not moving) leads to knee stiffness, muscle weakness, and reduced endurance. These factors ultimately add up to make the body more sensitive to activity and thus pain.

Because if exercise is slowly introduced a person’s body can adapt appropriately. This is not to say there may not or will not be soreness along the way because there probably will be. BUT…over time a carefully constructed exercise plan will slowly build strength, increase endurance, and improve balance. Then when you add up all these pieces, the body will be more tolerant to activity. The end result is making the body less sensitive to pain.

So what kind of exercise are we talking about here?

From a cardiovascular standpoint walking, cycling, or even swimming are great ways to exercise that are low impact for the knee joints. Start with just a few minutes of movement and build from there. This is a marathon – not a sprint so it is ok if it takes several months to build to a good level.

How about strength? Well, there are too many exercises to name and each person is going to respond differently. This is where enlisting the help of a physical therapist can be valuable to create that initial program for you so that you can then do it at home, gym, or with a personal trainer.

Balance? Start with standing with one foot in front of the other in front of the kitchen sink. Then switch positions. Build to 60 seconds each way. Or try balancing on just one foot, building to the point of holding for 30 seconds without having to touch for balance.

Now that you hopefully understand that exercise can be good and helpful for someone with knee pain, what questions to you have? Please let me know your questions andrew@zangpt.com or fill out this quick FORM asking for a personal call back.